Here is the first part of the ongoing training for the Strike-fit class.

Warm up:

The warm up follows the same principles as before with you taking your members through a shadow boxing routine. We are sticking to four combinations but we are changing them slightly.

Combo 1: Starting off in the basic fighting stance with either the left foot (orthodox) or the right foot (southpaw) forward the first punch is again the lead jab. Throw the lead hand straight out turning the wrist as you do so your knuckles face forward.

Combo 2: This is a jab followed by a rear hook. For the hook keep the elbow up high and the wrist straight. Lift the back heel and rotate the hips as you throw the punch.

Combo 3: Jab, rear hook and front uppercut. The front uppercut is thrown by dropping the front shoulder slightly and turning the hips to throw the punch upwards. Keep the wrist straight and the knuckles facing up.

Combo 4: jab, rear hook, front uppercut and cross. With the rear hand throw a straight cross. Turn the hips as you throw the punch.

As before use front and rear knees as well as sprawls within the warm up.

Upper body:

Around the head plate rotations: Increased strength and mobility in the shoulders is very important for a fighter when throwing punches and grappling which is why this exercise is included. Hold a weights plate by the sides. Begin with it in front of your chest with your elbows bent. Take the plate over your shoulder and behind your head keeping it close to you. Rotate the plate round and bring it back over your opposite shoulder to the start position. Repeat going the opposite way.

Medicine ball slams: This exercise would help fighters improve their upper body’s explosive power. Hold a medicine ball at arms length above your head and then forcefully throw it into the ground. Catch the ball on the rebound and repeat.

Lower body:

Squats with knee strikes: The basic lower body exercise made more specific to the sport by adding powerful knee strikes. Perform a normal two legged squat, as you stand up from the bottom position deliver a knee strike. Repeat the squat and knee strike with the opposite leg.

Progression: Throw the knee strikes into a kick shield or focus pads.

Staggered squat with strikes: In this exercise the basic squat becomes a defensive manoeuvre combined with the jab, cross. Start in your fighting stance and throw a jab before bending your knees and squatting down as if you were ducking to avoid a punch. Come up and throw a cross. Repeat from the beginning.

Progression: Throw the punches into focus pads.

Core:

 Medicine ball twists: Strong obliques will help fighters to throw more effective punches. Begin by sitting on the floor with your legs in the air holding a medicine ball. Twist the ball to either side of the body while keeping your legs in the air and as still as possible

Regression: Place the feet on the floor.

Progression: Have your feet uncrossed.

Medicine ball crunch with elbow strikes: This exercise takes a powerful elbow strike thrown from the ground and turns it into a great exercise for the abdominals and obliques. Start with a medicine ball between your knees and your legs in the air. Perform a basic crunch, from this position bring one elbow across the body towards the ball as if you were trying to strike it. Perform 10 reps and then repeat with the opposite arm.

Regression: Perform with feet on the floor. Perform without holding the ball.

Cardio:

Ground and pound standing strikes to mount: Fighters need to be able to strike a downed opponent even when their arms are heavy and burning. Recreate the feeling with this simple cardio drill. Stand with your feet either side of a prone bag with your knees slightly bent. Throw 10 straight punches into the bag alternating between hands before dropping down into the mount position. Throw a further 10 strikes using punches, elbows and hammer fists. Stand up and repeat.

Hip escape:  Begin in a press up position. Take one foot of the ground and rotate the hips taking the leg under the body and out to the other side. As you rotate the leg through take the opposite hand off the floor and into the air. Return to start position and repeat to opposite side.

Regression: Keep the hands on the floor and just lift the legs. Perform a basic squat thrust.

Challenge round:

For this update we have included 2 new challenges for you to try.

Chest challenge: This challenge involves a press up with a kneeling sprawl. Start with one basic press up and then go into a kneeling position and perform one kneeling sprawl. Each time increase both exercises by one rep.

Ultimate Abs: This challenge combines a crunch with a guard sit up without a medicine ball. Begin by performing one basic crunch and one guard sit up. Each time increase the crunch by one but only ever do one guard sit up in between.